Wednesday – September 2nd, 2020

In Gym

Metcon 1:

  • AMRAP 8 Minutes
  • 5 Ring Dips
  • 5 T2B
  • 30 Double Unders
  • 5ish minutes rest / cleaning

Metcon 2: 

  • AMRAP 8 Minutes
  • Wallballs
  • EMOM Starting at 0:00
  • 4 Deadlifts 225/155
  • *score is total wallballs

At Home

Warm up:

  • :30 High Knees
  • :30 Butt Kicks
  • :30 Lunge and twist
  • :30 Frankenstein Kicks

Mobility

  • 2 Minute Couch Stretch each side
  • 20 Torso rotates (release back foot)

Strength:

  • Run 1 mile
  • This can be an extension of the warm-up or an all out time trial.

Metcon:

  • 3 rounds
  • 30 Walking Lunges
  • 20 Tuck Jumps
  • 10 Burpees


Labor Day

We will have regular classes at 6:00, 7:30, and 9:00

                              No 1:00 Class

and then regular classes at 3:30, 5:00, and 6:30